Lo mgubo ipelwe ityebile kwi-niacin. Iigram ezili-100 zomgubo ocoliweyo uneepesenti ezingama-5,5 zegram, ekwabizwa ngokuba yivithamini B3. Oku kumele i-5% ngaphezulu komgubo wengqolowa. Ngokwezifundo ezininzi zesayensi, isixa esinconywayo semihla ngemihla niacin ziimiligram ezingama-20. Ngale ndlela, iigram ezili-100 zomgubo zimele i-27,5% yayo yonke into efunekayo mihla le.
Njengazo zonke iivithamini B, i i-vitamin B3 ivumela ukubonelela ngamandla kwimetabolism, ivelise iihomoni zesini kunye neehormoni zokulwa noxinzelelo kwinqanaba le amadlala iadrenali. Ikwaphucula ukujikeleza kwegazi kwaye inciphise inqanaba le-cholesterol egazini.
Ityebile amaminerali. Ngokunxulumene nomgubo wengqolowa, umgubo opelwe unezimbiwa ezingaphezulu ezifana nobhedu, i-iron, i-zinc, i-magnesium kunye ne-phosphorus. Zonke ezi zinto zinceda umzimba ukuba usebenze kakuhle kwaye uvumele iisistim zemithambo-luvo, i-cardiovascularamajoni omzimba, ukuhlala kwamathambo kwimpilo entle. Ukongeza kwizimbiwa, umgubo opelweyo ukwatyebile kwiivithamini, ngakumbi ezo zeqela B kunye nevithamini E.
Yinto kakhulu ndinamandla, kuba ezona zondlo ziphambili ziicarbohydrate, nangona kunjalo, zineekhalori ezimbalwa kunakwingqolowa yomgubo wengqolowa. Umgubo opelweyo uyaziwa ngomxholo ophezulu weeproteni zexabiso elikhulu lebhayiloji kunye neeamino acid ezinje ilysine, ndingekho kwezinye iisiriyeli.
Ngenxa yokuba ine-zinc, umgubo opelweyo unawo iipropati yentliziyo. Ukuphucula ukujikeleza kunye nomsebenzi wenqanawa yegazi ngokubanzi. Umxholo wayo we-magnesium kunye ne-silicic acid uphucula ukujikeleza kwegazi kunye nokusebenza kwe inkqubo omzimba, ukongeza ekulungiseni izicwili. I-Magnesium inceda ngokukodwa ukulwa nokulala.
Abantu bayaliwa nengqolowa okanye abanyolukile Babuphucula kakhulu ubomi babo ngokutya umgubo opelweyo. Ngayiphi na imeko, umgubo opelweyo awuvumelekanga kubantu abanesifo se-celiac, ngenxa yomxholo we-gluten.
Olunye uncedo lwe umgubo ipelwe Kungenxa yokuba iqulethe iintsinga ezininzi ezinyibilikayo ezikunceda ukuba unciphise umzimba, kuba ziphucula ukuhamba kwamathumbu, kuthintela ukufumba kwamafutha nokulwa ukuqhina.
Ukutya umgubo opelweyo kunesiphumo esiyingenelo kwingqondo, kuba lo mgubo utyebile iacids amanqatha kubalulekile, Kubalulekile ekusebenzeni kakuhle kwengqondo.